You already know that old age and noise exposure can lead to hearing problems, but did you know that your diet can, too?
According to one 2020 study, “There were associations between both single nutrients and dietary patterns with tinnitus and hearing difficulties. Although the size of the associations was small, universal exposure for dietary factors indicates that there may be a substantial impact of diet on levels of tinnitus and hearing difficulties in the population. This study showed that dietary factors might be important for hearing health.”
In this post, we review what foods can help boost your hearing.
Magnesium
Magnesium helps maintain your nerve function and also protects the sensory cells within the inner ear when you’re exposed to loud noises. In addition, it can help improve blood flow to the auditory system.
Foods rich in magnesium include:
- Dark chocolate
- Pumpkin seeds
- Flax seeds
- Nuts
- Whole grains
- Avocados
- Salmon
- Legumes
- Kale
- Spinach
- Bananas
Potassium
Potassium helps regulate the fluids in your body, including the levels within your ears, helping prevent hearing problems. The older you get, the more likely your potassium levels are to be low, which is why it’s important to prioritize potassium-rich foods.
These include:
- Cucumbers
- Mushrooms
- Sweet potatoes
- Potatoes
- Eggs
- Bananas
- Apricots
- Cantaloupe
- Oranges
- Peas
- Avocados
- Spinach
- Coconut
- Watermelon
- Edamame
Folate
Another factor that can affect your hearing is your body’s circulation. Folate can increase circulation in the body, which keeps the sensory cells in your inner ear healthy. In this way, folate can help prevent hearing loss.
Folate-rich foods include:
- Brussels sprouts
- Kale
- Spinach
- Broccoli
- Peas
- Kidney beans
- Chickpeas
- Liver
- Fortified breakfast cereals
- Whole grains
- Lemons
- Melons
- Bananas
- Eggs
- Peanuts
- Sunflower seeds
Zinc
Zinc is believed to help with cell growth and boost the immune system, which can help prevent ear infections. Zinc has also been associated with lower rates of tinnitus and presbycusis (age-associated hearing loss). This is why you should eat zinc-rich foods as well.
Zinc-rich foods include:
- Dark chocolate
- Oatmeal
- Yogurt
- Beans
- Lentils
- Peanuts
- Cashews
- Oysters
- Lobster
- Crab
- Pork
- Beef
- Dark meat chicken
- Mushrooms
- Kale
- Spinach
- Garlic
- Pumpkin seeds
For more information or to schedule an appointment with a hearing expert, call Willamette ENT & Facial Plastic Surgery today.
“Dr. Strand is wonderful. In fact, all the staff are just the best. Personable, and to the point. You will be well cared for at Willamette ENT.”